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5/3/1 Accessory work/hitting 2x per Week

Oconns28

Oconns28

Well-known member
Hey

I've been running the 5/3/1 program and I'm now I'm on 3rd cycle. I've seen a few articles about natural lifters should be hitting muscle groups twice per week. My first 2 cycles I've focused mainly on the same muscle group as my main lift. I'd like to try hitting a different group as well but for higher reps.

My current main lift order

OHP
Deadlift
Bench
Squat

Looking to get some opinions from you experienced guys of how to maximize twice per week. My workouts have been short and sweet finished in under 40 minutes. So ya I'm open to changing my main lift order and wondering what muscle group to pair with each main lift?

Thanks!
 
First of all, you are already hitting muscle groups twice per week, just applied over different leverage patterns. In your shoes, using the 531 protocol, I would select accessory exercises to condition against weaknesses in the main lift. For example, if you are having trouble keeping upright in the squat at near max effort, I would implement core & posterior chain movements for accessories. If the sticking point were closer to lockout, then it would be quad exercises I'd try.

If you are thinking about trying a different protocol, check out PHAT (Invalid Link Removed ) which combines low and high rep work. This is my favourite protocol for natty gains.
 
Oconns28 said:
Thanks man! That's exactly what I was looking for!
Click to expand...

I am on my second week of it. I split the OHP and chest 5/3/1 last week, but combined it today. I actually like combining it since it just gives me three heavy days of lifting and three lighter days. I do not think hitting chest first negatively impacted the ohp.
 
AntM1564 said:
I am on my second week of it. I split the OHP and chest 5/3/1 last week, but combined it today. I actually like combining it since it just gives me three heavy days of lifting and three lighter days. I do not think hitting chest first negatively impacted the ohp.
Click to expand...

Oh that's an interesting tweak! Could certainly do it the first 2 weeks and I might split it up for the 1 Rep week
 
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